Friday 120413

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WOD
Skill/Strength

Weighted Pull ups (sets across)

Find a 1RM within a time limit of 7 minutes. After a 2 minute rest, add the weight lifted to your body-weight and multiply by 83-85%. Remove your body-weight from that number and complete 3x5 on a 2 minute clock.

For example, if I weigh 160lbs. and end up pulling 100lbs., I would take 83-85% of 260 which would be about 216. After I remove my body-weight of 160, I'm left with 56. I would do 3x5 with at least 55lbs.

Conditioning

Partner Workout
Five rounds for time of:
Run 200 meters
15 DB Walking Lunges, 35#/25#
12 Burpees
9 Power Cleans, 115#/77#
Rest (as long as it takes your partner to do a round)

Post all results to comments/Logwod.


If you haven't already seen them on Facebook, I placed a real large order for these shirts. They shouldn't take long to arrive but I'll keep everyone in the know.

I ordered two colors, athletic gray and tri-indigo blue (similar to pic), both with white print and on American Apparel tri-blends.

Like I said, we'll have plenty of sizes and then some so hopefully everyone that wants one (or two), will get one.

4 Responses to "Friday 120413"

1. paul Says: http://crossfitomaha.blogspot.com/2012/04/friday-120413.html?showComment=1334327194427#c2004569669066386889'> April 13, 2012 at 9:26 AM
2. 75# 1RM pullup, then 3x5 with 20#.
   
   Teamed up with Gina and we each got through 3 full rds of the metcon, plus I got lunges and 9 burpees in rd 4. Tough! Stepped down into my burpees to save my shoulder, but that didn't make things much easier. I was still pretty dead by the end of each round.
3. Jen Says: http://crossfitomaha.blogspot.com/2012/04/friday-120413.html?showComment=1334333741213#c4358980035170351754'> April 13, 2012 at 11:15 AM
4. 40# 1Rm pullup and then 3x5 with 5#
   
   Teamed up with Garrett and we made it through 4 rnds.
   
   Have a great weekend all!
5. Blair Tice Says: http://crossfitomaha.blogspot.com/2012/04/friday-120413.html?showComment=1334339203410#c5633943188454551383'> April 13, 2012 at 12:46 PM
6. Negatives for 1RM and tan band for 3x5
   
   Partnered with Lauren F. for the conditioning and completed 3 rounds.
   
   Happy Friday!
7. Shelley Says: http://crossfitomaha.blogspot.com/2012/04/friday-120413.html?showComment=1334373511977#c2330843121170372302'> April 13, 2012 at 10:18 PM
8. 35# 1 RM pullup then 3x5 with 5#
   
   Teamed up with Matt for conditioning and got through almost 3 rounds (Matt was on cleans at cutoff time). I love partner/team WODS!! Great job Matt! I hadn't met Matt officially before tonight's workout, but I love his never quit attitude. That is a true Crossfitter IMO.